Want to fast track your weight loss on keto? This FREE 1200 Calorie Keto Meal Plan is designed to help you lose weight super fast! Accelerate your weight loss with this easy keto diet eating plan.
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If you’re looking for the simplest way to lose weight FAST on the keto diet, you’ve come to the right place! This free 1200 Calorie Keto Meal Plan has the potential to super charge your weight loss by combining classic keto macros, calorie restriction (1200 calories per day), and carb limitation (10 g per day). This is the quickest way to lose weight on keto EVER!
So let’s get started! I recommend that you read through the details below before you consider starting the 1200 Calorie Keto Meal Plan. It will tell you everything you need to know in order to have a successful week on this keto diet plan.
IMPORTANT NOTE: The 1200 Calorie Keto Meal Plan is not meant to be followed long term due to the very low calorie restriction. As a certified group fitness instructor, I recommend clients follow a weight loss system that emphasizes behavior change for long term results. The Meditation for Weight Loss eBook teaches everything you’ll need to maintain your results and lose even more weight (even if you’ve never meditated before!)
Grab a free PDF download of the Meditation for Weight Loss eBook by signing up for my email newsletter below. (I’ll never spam you plus I’ll send you lots of awesome weight loss freebies, gifts, and tips!)
Who is the 1200 Calorie Keto Meal Plan for?
This 1200 Calorie Keto Meal Plan is specifically designed for women who want to lose weight quickly and effortlessly on a low carb high fat diet. While this 1200 Calorie Keto Meal Plan could be a good fit for anyone looking to lose weight on keto, it’s especially helpful for:
- Anyone who is just starting the keto diet and needs an easy to follow one week keto meal plan for beginners
- Anyone who has tried keto in the past and didn’t get the weight loss results they were looking for
- Anyone who is currently on the keto diet but has a reached a plateau in their weight loss efforts
This is the simplest keto meal plan for fast weight loss because it’s both low carb hight fat AND calorie restricted. You’ll find out more about that in the next section.
How can I accelerate weight loss on keto?
The 1200 Calorie Keto Meal Plan will help you lose weight quickly on keto by restricting both calorie consumption and macros. While this is an extremely effective way to lose weight, the plan can be difficult to stick to due to stress eating or cravings.
In order to stick to the meal plan and really get results, I recommend using a behavior change technique, such as meditation to manage emotional eating and carb cravings. This will accelerate your weight loss on keto and ensure that you meet your goals!
Meditation is an easy and science-based way to reduce both stress eating and carb cravings. If you struggle with emotional or stress eating, this free Guided Emotional Eating Meditation will be a huge help to you! It takes just 5 minutes a day and will help you stick to the 1200 Calorie Meal Plan, no matter how stressful your week is. I recommend practicing this meditation at least once a day during the week to accelerate your weight loss.
If you struggle with carb or sugar cravings, I recommend downloading the free Meditation for Weight Loss eBook, which will teach you a powerful technique for eliminating cravings on keto.
Plan to use one or both of these resources for best results on the 1200 Calorie Keto Meal Plan.
How does the 1200 Calorie Keto Meal Plan work?
This 1200 Calorie Keto Meal Plan follows the “classic keto” guidelines of approximately 75 % fat, 20 % protein, and 5 % net carbs a day. To make this keto diet menu easy to follow, I’ve included a combination of recipes and on-the-go foods. I’ve specially designed this one week keto diet meal plan so that you can:
- Try new keto recipes and find your favorites
- Stay on track easily with convenient no-cook, no recipe required, and even grab-and-go options from some of your favorite counter service restaurants (Chipotle, anyone? 😋)
- Lose weight even FASTER with approximately 10 net carbs or less per day
You should eat one serving of a recipe, unless otherwise noted. If the recipe serves more than one person, you can use the remaining servings to feed your family/friends OR freeze them into portions for another time. Snack recipes may be repeated throughout the week (fat bombs freeze extremely well!)
Each day includes breakfast, lunch, dinner and one snack. If you’re still hungry, you should add 1 extra tablespoon of healthy fat (I recommend MCT oil) but be aware that this will add approximately 100 calories to your day.
How to Maintain Your Results
The 1200 Calorie Keto Meal Plan is a great way to lose weight quickly, but due to the calorie restriction, should not be followed for more than one week. So what’s next?
The best way to maintain your results long term and continue to lose weight naturally is through changing your behavior around food. Meditation is an effective and science-based way to lose weight and keep it off by positively wiring the parts of the brain that contribute to weight loss. It teaches your brain to turn off cravings, stop reaching for food out of stress or boredom, and make healthier choices. You can learn more about how it works here.
I’ve had many clients successfully use keto to lose weight quickly and maintain their results through meditation! Keto (an effective weight loss diet) + Meditation (science-based behavior change) = your fast track to quick and long-term weight loss!
To help you get started with meditation for weight loss, I’ve created a short and FREE eBook filled with powerful meditation techniques you can use to lose weight quickly and keep it off.
Grab a free PDF download of the Meditation for Weight Loss eBook by signing up for my email newsletter below. (I’ll never spam you plus I’ll send you lots of awesome weight loss freebies, gifts, and tips!)
Important Information about the 1200 Calorie Keto Meal Plan
A few quick notes before we get started. This 1200 Calorie Keto Meal Plan is an example of what 1200 calories on keto would look like. It’s meant to give you ideas about what keto recipes/products you could eat and what your macros will look like. If you choose to follow a 1200 calorie keto diet, you should consult with a doctor or registered dietician who can determine if a plan like this would be safe or effective for you and help you customize it to your needs. If you feel dizzy, faint, chest pain, or shortness of breath on any diet plan, you should stop immediately and consult your doctor.
Also be aware that the nutrition information and macros provided in this 1200 Calorie Keto Meal Plan are estimates. They may vary based on preparation techniques, specific ingredients used, serving sizes, testing methods and more.
Finally, this 1200 Calorie Keto Meal Plan is meant to be a short-term plan to help you start keto on the right foot or break through a plateau. For most people, 1200 calories is a not a sustainable amount of food for the long term. Always listen to your body.
Disclaimer: Please be aware that I am not a doctor, registered dietician, or nutritionist. I am not qualified to diagnose, treat, prevent, or cure any disease or condition. This post is for informational purposes only and does not guarantee any results. See full disclaimer here.
Free 1200 Calorie Keto Meal Plan for Weight Loss
Here’s how to get started:
1. Read through all the helpful tips and important information above.
2. Look through the 1200 Calorie Keto Meal Plan below and bookmark the recipes.
3. Download the Free Meditation for Weight Loss eBook to effortless maintain your results!
Day 1
Breakfast: Classic Bacon and Eggs Calories: 272, Total Fat: 22 g, Net Carbs: 1 g, Protein: 15 g
Lunch: 2 slices of cheddar cheese, 2 slices of deli ham, and 2 slices of lettuce rolled together with 2 tablespoons of mayonnaise Calories: 480, Total Fat: 42 g, Net Carbs: 4 g, Protein: 20 g
Dinner: Slow Cooker Madras Beef Curry Calories: 351, Total Fat: 22 g, Net Carbs: 5 g, Protein: 26 g
Snack: 2 Chocolate Cherry Fat Bomb Calories: 134, Total Fat: 12 g, Net Carbs: 2 g, Protein: 0 g
Total: Calories: 1237, Total Fat: 98 g, Net Carbs: 12 g, Protein: 61 g
Macros: 75 % Fat, 21 % Protein, 4 % Carbs
Day 2
Breakfast: Keto Cheese Roll-Ups Calories: 335, Total Fat: 31 g, Net Carbs: 2 g, Protein: 13 g
Lunch: Keto Meat Subs Calories: 270, Total Fat: 22 g, Net Carbs: 2.5 g, Protein: 18.6 g
Dinner: 4 oz ribeye steak with 1 cup broccoli and 1 tablespoon of butter Calories: 409, Total Fat: 31 g, Net Carbs: 4 g, Protein: 24 g
Snack: 2 Coconut Fat Bombs Calories: 172, Total Fat: 18 g, Net Carbs: 2 g, Protein: 0 g
Total: Calories: 1186, Total Fat: 102 g, Net Carbs: 10.5 g, Protein: 55.6 g
Macros: 78 % Fat, 19 % Protein, 4 % Carbs
Day 3
Breakfast: Boiled Eggs with Mayonnaise Calories: 316, Total Fat: 29 g, Net Carbs: 1 g, Protein: 11 g
Lunch: 10 pepperoni slices, 1 Babybel cheese, 1/2 avocado, 1 cup of salad greens with a drizzle of olive oil or low carb dressing Calories: 525, Total Fat: 46.7 g, Net Carbs: 3.2 g, Protein: 18.2 g
Dinner: Mexican Cauliflower Fried Rice Calories: 335, Total Fat: 27 g, Net Carbs: 5 g, Protein: 15 g
Snack: 6-7 pieces of Moon Cheese Calories: 70, Total Fat: 5 g, Net Carbs: 0 g, Protein: 5 g
Total: Calories: 1246, Total Fat: 107.7 g, Net Carbs: 9.2 g, Protein: 49.2 g
Macros: 80 % Fat, 17 % Protein, 3 % Carbs
Day 4
Breakfast: Keto Smoothie with 1/2 scoop Keto protein powder (like this one here) Calories:403, Total Fat: 36 g, Net Carbs: 5 g, Protein 16.5 g (macros include 1/2 scoop of the Keto protein powder linked above)
Lunch: 1/4 lb beef burger (no bun) with 1 slice cheese, 1 tablespoon mayonnaise, and 1 slice of tomato wrapped in lettuce (you can make this yourself or get it at nearly any fast food burger chain, such as Five Guys or Smashburger) Calories: 380, Total Fat: 30.5 g, Net Carbs: 1 g, Protein: 22 g
Dinner: Pork Egg Roll in a Bowl Calories: 297, Total Fat: 20 g, Net Carbs: 5.5 g, Protein: 20 g
Snack: 2 SlimFast Keto Fat Bomb Peanut Butter Cups Calories: 180, Total Fat: 18 g, Net Carbs: 2 g, Protein 2 g
Total: Calories: 1260, Total Fat: 104.5, Net Carbs: 13.5, Protein: 60.5
Macros: 76 % Fat, 20 % Protein, 4 % Carbs
Day 5
Breakfast: Keto Bacon Omelette Calories: 428, Total Fat: 31 g, Net Carbs: 2.9 g, Protein: 31 g
Lunch: 2 slices deli turkey or ham, 1 slice cheddar cheese, 1 piece of lettuce, and 1 slice of tomato rolled together with 1 tablespoon mayonnaise Calories: 220.7, Total Fat: 18.7 g, Net Carbs: 1.3 g, Protein: 12.3 g
Dinner: Mexican-Style Keto Burrito Bowl with 4 ounces steak, 2 tablespoons of guacamole, 2 tablespoons cheese OR sour cream, and a small handful of lettuce (you can make this yourself or get it at Chipotle, Qdoba, or another similar Mexican counter service restaurant) Calories: 495, Total Fat: 36 g, Net Carbs: 3 g, Protein: 29 g
Snack: 2 Chocolate Cherry Fat Bomb Calories: 134, Total Fat: 12 g, Net Carbs: 2 g, Protein: 0 g
Total: Calories: 1277, Total Fat: 97.7 g, Net Carbs: 9.2 g, Protein: 72.3 g
Macros: 73 % Fat, 24 % Protein, 3 % Carbs
Day 6
Breakfast: Keto Paleo Almond Flour Waffles Calories: 401, Total Fat: 37 g, Net Carbs: 4 g, Protein: 13 g
Lunch: Keto Tuna Salad Calories: 248, Total Fat: 19 g, Net Carbs: 2 g, Protein: 20 g
Dinner: 8 oz skin-on grilled chicken breast cooked in 1 tablespoon of oil or butter with salt and pepper, 1/2 avocado, and 1 cup steamed broccoli with a drizzle of olive oil Calories: 553, Total Fat: 41 g, Net Carbs: 4 g, Protein: 34 g
Snack: 6-7 pieces of Moon Cheese Calories: 70, Total Fat: 5 g, Net Carbs: 0 g, Protein: 5 g
Total: Calories: 1272, Total Fat: 102 g, Net Carbs: 10 g, Protein: 72 g
Macros: 74 % Fat, 23 % Protein, 3 % Carbs
Day 7
Breakfast: Keto Breakfast Sandwich made with 2 sausage patties (as the “bread”) with 1 slice cheese and 1 egg (as the “filling”) Calories: 304, Total Fat: 25 g, Net Carbs: 0 g, Protein: 20 g
Lunch: Grilled Chicken BLT Salad with Peppercorn Ranch (to save time, you can use store bought ranch) Calories: 414, Total Fat: 34 g, Net Carbs: 3 g, Protein: 21 g
Dinner: 2 beef hot dogs (most packaged hot dogs are keto friendly but always check for sweeteners or fillers) and 2 cups salad greens with a drizzle of olive oil or low carb dressing
Snack: 2 Coconut Fat Bombs Calories: 172, Total Fat: 18 g, Net Carbs: 2g, Protein: 0 g
Total: Calories: 1250, Total Fat: 107 g, Net Carbs: 10 g, Protein: 58 g
Macros: 78 % Fat, 19 % Protein, 3 % Carbs
Bonus: Meditation for Weight Loss eBook
The 1200 Calorie Keto Meal Plan is extremely effective for quick weight loss, but can only be used short term due to the calorie restriction. So what’s next?
The best way to maintain your results long term and continue to lose weight naturally is through changing your behavior around food. Meditation is an effective and science-based way to lose weight and keep it off by positively wiring the parts of the brain that contribute to weight loss. It teaches your brain to turn off cravings, stop reaching for food out of stress or boredom, and make healthier choices. You can learn more about how it works here.
I’ve had many clients successfully use keto to lose weight quickly and maintain their results through meditation! Keto (an effective weight loss diet) + Meditation (science-based behavior change) = your fast track to quick and long-term weight loss!
To help you get started with meditation for weight loss, I’ve created a short and FREE eBook filled with powerful meditation techniques you can use to lose weight quickly and keep it off.
Grab a free PDF download of the Meditation for Weight Loss eBook by signing up for my email newsletter below. (I’ll never spam you plus I’ll send you lots of awesome weight loss freebies, gifts, and tips!)
If you enjoyed this post, you will also love:
Meditation for Weight Loss – How to Lose 10+ Pounds in 30 Days
FREE One Week Keto Meal Plan for Beginners
Free Guided Emotional Eating Meditation for Fast Weight Loss
36 Lazy Keto Casserole Recipes {Easy + Low Carb!}
Meditation for Healthy Eating
Top 20 Yummy Keto Desserts to Buy
n
Umm
The Keto smoothie recipe nutrition facts in the link are not even close to what you listed here….Not sure if I can trust this rundown. Have check every calorie count you typed up against what the recipes say. A shame!
Alyssa
Hi n! Thanks for your comment. You’re right– the Keto blueberry smoothie nutrition facts don’t match the link. I have corrected the mistake by choosing a different smoothie for breakfast on Day 4. I also re-checked the entire meal plan for errors. You should find everything to be correct now!
Here at F&F, we strive for accuracy and always triple check our posts before we publish them. It’s possible that the nutrition facts on the Keto blueberry smoothie were updated by the author after the fact or it could have just been a mistake on our part. Although we do everything we can to ensure correctness, we are still subject to human error on occasion. That’s why we really appreciate readers like yourself, who let us know when something is amiss!
We are proud to provide our readers with free accurate information that they can trust. We receive emails from readers regularly about how much this free keto meal plan has helped them lose weight compared to paid meal plans they’ve tried. We do hope that you’ll give this meal plan another try and let us know how it went for you! Thank you again for your help!
Gergana
The calories and macros for the blueberry smoothie are not correct at all…
Alyssa
Hi Gergana! Thank you so much for your comment. The breakfast for Day 4 has been changed to a different smoothie, so the calories and macros have been updated. I have re-checked the entire meal plan for accuracy and you should find that everything is correct now. If you have any further questions or concerns, please feel free to comment again or contact me.
Here at F&F, we strive to provide our readers with the most accurate and up-to-date information possible. We triple check all of our posts before we publish them, but sometimes mistakes happen. We really appreciate readers like you who let us know when something is amiss. Thank you again!
Cathy
Omg I love you!! I lost 13 pounds on this plan. I had a really hard time losing weight on keto and this amazing meal plan changed everything for me! And best of all, it was FREE. I’ve done paid meal plans before that didn’t give me these kinds of results. 13 POUNDS DOWN! Thank you thank you thank you! I’ve subscribed to your email newsletter. You have a new loyal fan. Keep the free keto meal plans coming!
Alyssa
Aw Cathy, your comment just made my day! I’m so happy this meal plan helped you lose weight and feel great! 🙂 Keep up with it and be sure to update us on your progress as you go along! Congrats on 13 pounds down and here’s to many more!
Marsha Platt
This plan really works!! I lost 9 lbs! This plan made it so easy since the macros were included. I checked all the macros for accuracy before I started and they were all correct. Thanks for providing such an easy and effective plan for me to follow. I’m going to try your other Keto plan next. Love, Marsha
Alyssa
Thank you so much for your comment, Marsha! I’m so proud of you for sticking to the meal plan and getting the results you deserve. Congrats on losing 9 lbs! I’m sure you’ll love the free one week keto meal plan for beginners. It’s similar to this one, but a little more lenient with calorie count to provide you with a long term plan that you can stick to! Be sure to update us on your progress. Thanks again! 🙂
Sarah
This plan changed everything for me! I had tried Keto before with no success, but with this plan I lost 7 pounds in just the first week. Week 2 please? 🙂
Alyssa
I’m so happy to hear that, Sarah! This 1200 Calorie Keto Meal Plan has made weight loss easier for so many of my readers, so I would definitely consider posting a Week 2. Stay tuned! 🙂 In the meantime, you can try the One Week Keto Meal Plan for Beginners which is similar. Thank you so much for your comment and keep up the great work! ❤️
Gloria
Thank you so much for this plan! I talked to my nutritionist before starting like you recommended and she helped me tweak it to better suit my body (I’m allergic to dairy so she helped me swap out all the diary recipes). It really worked! I lost 11 pounds last week. I’m so excited!
Alyssa
That’s awesome, Gloria! I’m glad you were able to adjust the plan and make it dairy free. Congrats on 11 pounds down– that’s huge! Make sure you download week 2 of this meal plan in my wellness library to keep up the weight loss! Thank you so much for sharing your success with us. Take care! ❤️
Lisa Caluori
Can you add green leafy vegetables to the plan?
Alyssa
Hi Lisa! Yes, you can. Just be careful not to overdo it. Spinach has about 4 grams of net carbs per serving, while lettuce has 1 gram. Those carbs can add up, so just make sure you stay under 20 net carbs per day for optimal weight loss.
Lisa
Thank you !! Today I mix and match meals and made sure the macros were in line for the day …I hope that was ok.
Alyssa
Hi Lisa! That’s totally fine. Just make sure the calorie count stays around 1200 and net carbs stay under 20 g each day for the best results. Good luck!
Joanne
I have a question, The Beef Curry, on day one says you should serve it over cauliflower rice. Did you include this in your plan, or do you just eat the meat?
Alyssa
Hi Joanne! Thanks for your question. Only the meat and sauce are included in the macros for this plan.
Eveleen Plant
Is the meat such as steak cooked weight or raw?
Alyssa
Hi Eveleen! Thanks for your question. The meats listed in this meal plan are based on raw weight.
Andrea
Hi Alyssa, is regular mayo better than light mayo for keto? Same with cheese, whole fat over low fat/skim? I’m not very familiar with keto and I’ve lost 20 pounds on my own plan so far but I want to try this! Thank you.
Alyssa
Hi Andrea! Yes– since keto is a high fat diet, it’s better to stick with mayo and cheeses with a higher fat content. This will help you hit your macro goals for the day. Congrats on already losing 20 pounds! Keep up the awesome work and feel free to reach out if you have any more questions. Good luck!
Fitoru Keto Support
Great recipe roundup! I’m thinking of doing this meal plan next week. Love it! Thanks for posting!
Alyssa
That’s fantastic! Be sure to let us know how it goes for you. Good luck!
chinel
Hi Alyssa, thank you for this meal plan. Very helpful! I am running around and have a busy schedule most of the times, I was wondering if it’s possible to simplify the meal plan? I love how you include macro for all the meals here. Can I just use same breakfast, lunch and dinner and do it for 7 days? ex. breakfast: Classic Bacon and Eggs, lunch: 1/4 lb beef burger (no bun) with 1 slice cheese, 1 tablespoon mayonnaise, and 1 slice of tomato wrapped in lettuce. dinner: 4 oz ribeye steak with 1 cup broccoli and 1 tablespoon of butter
or do you think it’s better to mix it up? I dont know if eating the same food will make your body get adjust to the food and slows down the keto benefit.
Alyssa
Hi Chinel. That’s a great question! Yes, you can definitely eat the same meals for 7 days. It shouldn’t affect your weight loss, as long as you’re staying within the right macros. You could occasionally swap the type of meat, cheese, or veggies to get a little more nutritional variety in there. Just make sure you’re staying within the “classic” keto macros of approximately 75% fat, 20% protein, and 5% net carbs. I also recommend that you consult a health professional before starting any weight loss plan to make sure it’s right for you. Hope this helps. Good luck! 🙂
Rachel S
I do not like mayonnaise or avocados. What would you recommend as a substitution
Alyssa Reynolds
You can replace them with any fat you prefer! Some examples include butter, cheese, olive oil, etc. The goal is simply to ensure that you eat enough fat to maintain fullness.